WOD

General Warm Up:

2x
8 Air Squats -> Bear Crawl
8 PVC Press-> Inch Worm w/ push up
8 Box Step ups -> Spiderman Stretch
8 Pull Ups -> Broad Jumps

Specific Warm Up:

Push Jerk Progression

WOD:

Death By:
Odd: Push Jerk
Even: Box Jump Overs

Stability Work:

KB Plank Pull Throughs 2x 15 each side
Double KB Front Rack March x 2 x 30 seconds